By Setareh Kiumarsi
Have you ever paid attention to yourself or others while eating? Have you noticed that most of us tend to overeat?
If the meal is rice and stew, you finish a full plate in just a few minutes… you take a spoonful, fill it, put it in your mouth, chew it twice, and swallow it whole! If it’s a sandwich, by the first bite, one-third of it has already been swallowed without being properly chewed! And when the first plate or sandwich is done, you go straight for the second…
But how much space does a human stomach actually have? The size of the stomach is about two hands together.
Place your two hands side by side… that’s the approximate capacity of your stomach!
With this in mind, your stomach can hold no more than one plate or a medium sandwich. So why, after eating this amount, do we still feel hungry? Psychologically, humans enjoy making eating last longer… because for many people, eating is one of life’s greatest pleasures. When you finish a plate or sandwich in a few minutes, your stomach may be full, but your mind is still hungry; it wants to keep eating!
So what should we do to prevent overeating?
First, let’s look at the proper size of a bite: a morsel of food.
Observe young children who are just learning to eat… they use five fingers to take a small bite, which fits comfortably in their hand. That small bite is the right size!
- If you use a spoon and fork, use a teaspoon instead of a tablespoon or soup spoon.
- If you use a knife and fork, take small, manageable bites. If you’re eating a sandwich, take small bites.
- A good exercise for slower eating is using chopsticks instead of a fork and spoon… try it!
Another way to prevent overeating is mindful eating meditation.
Have you noticed that after putting the first spoonful in your mouth, you quickly refill the spoon before swallowing? It’s like a race! This causes stress and makes you swallow food without chewing properly, just to get to the next bite faster.
Mindful eating practice:
- Imagine eating as a form of meditation. Engage all your senses while eating… observe the beautiful colors of your food, smell its tempting aroma, and if you like, use your hands to place the food in your mouth.
- Once you put the first bite in your mouth, put down the spoon or your hand on the table and fully enjoy the taste.
- Savor every bite… mix it with your saliva (one of the strongest digestive aids), chew thoroughly, and swallow only when the food has turned from a solid into a soft, smooth consistency.
By following these tips and techniques, you can control overeating and maintain a healthier body.
Please be sure to credit the author, Setareh Kiumarsi, when sharing or republishing this article, which was written with love and the hope of well-being for all.
